*Zoom Power Hour Link HERE (Password CVCF)

**CVCF Gym Update – 5/4/20 – HERE

WOD:

1a) Warm-up – Passive:

2 minutes 90-to-90 Rotations

2 minutes Cat/Cow

Spend additional time stretching/mobilizing as needed.

1b) Warm-up – Active – 2-3 rounds of:

1 minute Jump Rope or Carido Machine/Run

10 Alternating Curtsey Lunges

1 minute “Y” Hold

For quality, not for time.

2a) Strength/Volume Work – Push Press: 3 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. Hold the top overhead position for 3 seconds on each rep.

2b) Strength/Volume Work – Push Jerk: 5 sets of 5

Warm-up as needed. Rest 2-3 minutes between sets. Build as heavy as deemed fit. Hold the top overhead position for 3 seconds one each rep.

3) Met-con – 20 minute AMRAP:

21 Squat Snatch 75/55

150 Double-unders or 300 Single-unders

15 Squat Snatch 75/55

100 Double-unders or 200 Single-unders

9 Squat Snatch 75/55

50 Double-unders or 100 Single-unders

18 Wall Balls or D-Ball Squat

200m Run

30 Wall Balls or D-Ball Squat

200m Run

42 Wall Balls or D-Ball Squat

200m Run

Remaining time Max Calories Machine or Max Burpees

Scale as needed. We want you getting to the Max Reps at the end, so scale appropriately so you get there with at least a couple of minutes.

4) Accessory – 5 sets of: 10/side Side Bends

Use Band, Kettlebell, Household Item, Child, etc. Rest 60 seconds between sets.

5) Secondary Conditioning – 24 minute AMRAP – Machine or Run:

40 seconds @ 80%

20 seconds @ 40%

Work for consistent paces for each respective pace.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Warm-up

Burn

Move

Sport

Power Programming Follow Along